Welcome back....

MVMT PREP
Handed hip openers
Banded shoulder depressions
KB weighted ankle MOB
Cossack SQ X 10/

Scap Pull Ups
1/4 Pull Ups X 10

10mins

SKILL - Tactical Frog & DBL KB SUMO DL
Tactical Frog Stretch 2 mins
DBL KB SUMO SQ 2 sets of 10
shoulders set down and back
hips loaded and create tension during hinge
8 mins

STRENGTH 2 - GLUTE STRENGTH - 10 RM setting
SUMO BB DL - 6, 8, 10, 10 *increase lbs to find REAL 10 RM
ALT DBL DB OH press 6/, 8/, 10/, 10/ *increase lbs to find REAL 10/ RM
AB Mat Diagonal Roll out 6/, 6/, 6/, 6/

3:30mins X 4

18mins

SPINTERVALS - it's been too long... ;)

2ppl at a time
15s MAX work : 60 - 90s REST/wait

0.03 @ 75% - 80%
0.06 @ 85% - 90%
1 X thru

0.06 Sprints @ 95% - 100%
Rest while rest of class goes
Dynamic Sprint warm ups as you wait - don't sit or stand still....
Record Speeds every time - TAKE NOTES - Result is slowest speed

14mins